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Looking for an easy low-carb breakfast meal that can be made in less than 15 minutes? Make these tasty scrambled eggs with kale, turmeric and cumin.
This recipe uses keto superfoods: eggs for protein and choline, leafy greens for potassium, heart-healthy extra virgin olive oil and anti-inflammatory turmeric. (Make sure you add a pinch of black pepper to fully benefit from the anti-inflammatory properties of turmeric by making it more bioavailable!)
I used kale but you could use other leafy greens such as spinach, chard or collards which don't need to be cooked for as long as kale. I kept it low FODMAP by omitting onion and garlic but feel free to add some for extra flavour.
And if you ever get bored with eggs, maybe you just need to try new recipe and here are my favourite:
Hands-on Overall
Serving size about 170 g/ 6 oz
Nutritional values (per about 170 g/ 6 oz)
Net carbs3.6 grams
Protein19.9 grams
Fat41.6 grams
Calories470 kcal
Calories from carbs 3%, protein 17%, fat 80%
Total carbs4.3 gramsFiber0.7 gramsSugars0.6 gramsSaturated fat8.5 gramsSodium819 mg(36% RDA)Magnesium50 mg(12% RDA)Potassium373 mg(19% EMR)
Ingredients (makes 2 servings)
- 1/4 cup extra virgin olive oil or ghee (60 ml/ 2 fl oz)
- 1 packed cup chopped kale (67 g/ 2.4 oz)
- 6 large eggs
- 1 tsp ground turmeric
- 1/2 tsp ground cumin
- salt and black pepper, to taste
- Optional: red pepper flakes, to taste
Instructions
- Crack the eggs into a bowl. Chop the kale and remove the hard stems (weight excludes the stems).
- Crack the eggs into a bowl, and add the turmeric, cumin, salt and pepper. Whisk with a fork.
- Heat the olive oil (or ghee) in a sauce pan on a medium heat.
- Add the chopped kale and stir until well coated. Cover with a lid and cook the kale for about 5 minutes over a medium heat.
- Pour the eggs to the pan with the kale and cook for about 1 minute, stirring the eggs with a spatula to prevent sticking. Remove from the heat and allow to firm up.
- Place on a plate and serve immediately. Optionally, sprinkle with pepper flakes.
Ingredients
- 1/4 cup extra virgin olive oil or ghee (60 ml/ 2 fl oz)
- 1 packed cup chopped kale (67 g/ 2.4 oz)
- 6 large eggs
- 1 tsp ground turmeric
- 1/2 tsp ground cumin
- salt and black pepper, to taste
- Optional: red pepper flakes, to taste
Instructions
- Crack the eggs into a bowl. Chop the kale and remove the hard stems (weight excludes the stems).
- Crack the eggs into a bowl, and add the turmeric, cumin, salt and pepper. Whisk with a fork.
- Heat the olive oil (or ghee) in a sauce pan on a medium heat.
- Add the chopped kale and stir until well coated. Cover with a lid and cook the kale for about 5 minutes over a medium heat.
- Pour the eggs to the pan with the kale and cook for about 1 minute, stirring the eggs with a spatula to prevent sticking. Remove from the heat and allow to firm up.
- Place on a plate and serve immediately. Optionally, sprinkle with pepper flakes.
Nutrition (per serving, about 170 g/ 6 oz)
Calories470kcal
Net Carbs3.6g
Carbohydrates4.3g
Protein19.9g
Fat41.6g
Saturated Fat8.5g
Fiber0.7g
Sugar0.6g
Sodium819mg
Magnesium50mg
Potassium373mg
Detailed nutritional breakdown (per about 170 g/ 6 oz)
| Total per about 170 g/ 6 oz |
| 3.6 g | 19.9 g | 41.6 g | 470 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Kale, fresh |
| 2.2 g | 0.9 g | 0.2 g | 14 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 1.1 g | 18.8 g | 14.3 g | 215 kcal |
| Turmeric, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Cumin, ground |
| 0.2 g | 0.1 g | 0.1 g | 2 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
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